If/then plans work, she says, because they “are built into our neurological wiring.” This kind of thinking helps “people decide exactly when, where, and how they will fulfill their goals,” providing powerful triggers for taking action.

She recommends using these three styles of if/then thinking:

Replacing“If I start to engage in an unproductive behavior (procrastinating, worrying, stressing out, etc.), then I will do _______________.” Choose an activity that will interrupt it (relaxing, focusing on your values, seeking advice from a colleague, etc.)

Ignoring “If I feel the urge to ________, then I’ll ignore it.”This form of thought suppression has been proven to be very effective.

Negating “If I slip into a bad habit (over-working, over-eating, etc.), then I’ll choose to interrupt it.” By consciously making this type of commitment, you are more likely to remain on track.